Hi, I would really appreciate what you guys think. What would be the optimal amount of times to train a week for maximum muscle gains? 4 times, 5 times, or 6 times a week? This is my current workout split:
Legs and Back
Chest and arms
Legs and Back
Shoulders and arms
Ideally I'd like to train 6 times a week but Im not sure if it's optimal. Looking forward to hearing your feedback.
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Thread: Train 4, 5 or 6 times a week?
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04-25-2024, 03:57 PM #1Registered User
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Train 4, 5 or 6 times a week?
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04-25-2024, 04:02 PM #2Multi-Platinum User
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Is your current split effective and are you enjoying it? I wouldn't mess up a good thing and waste time chasing "optimal." If you are wanting to make changes, I would try upper/lower for a while.
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04-25-2024, 04:27 PM #3Registered User
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These are the two splits I use:
Chest/back/shoulders
Off
Legs/arms/calves
Off
Repeat
Those workouts are 75-90 min
And when I need 45-75 min workouts, I’ll split like this:
Chest/back
Legs/calves
Shoulders/arms
Rest
Repeat
So as you can see, each muscle is hit every 4 days.
It’s given me plenty of size. I’m 5’-9” and 275 lbs.
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04-25-2024, 05:26 PM #4Prepare Perform Prevail
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Number of training sessions is preference I find. What you do in those training sessions matters more... IE training of movement/muscle frequency. This is the variable I would change up consistently in my training. Run a bro split for 3 months, smash volume then switch to an upper/lower or push/pull split and see how things change or run a 5x5 fullbody focusing on compounds then move to an upper/lower with some added isolations. Most people find this to be extremely effective as the stimulus change really forces some good growth (it's almost like strategic deconditioning of certain protocols)
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04-25-2024, 08:48 PM #5Registered User
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I do a full body push, a full body pull, rest. Repeat. There might be a rest day between the push/pull day. The rest day on day 3 might be for 2 days. I just lift and do other things in my life.
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